13/05/15 Day 45 –
Back & Abs
Staying
strong and really ploughing the way through the week has brought us
once again to a favourite day of mine, back. Continuing on with the
DTP style of training my partner and I were looking to work through a
combination of heavy low rep sets as well as high rep sets to bring
together and amalgamation of pain that will bring together some
awesome results!
Here
is what the session looked like for us:
Bent-Over Dumbbell
Lat Row – 5 Sets, 1 x
25,20,15,10,5
Bent-Over Trap Row –
5 Sets, 1 x 5,10,15,20,25
(For
each rep performed 1 sec rest is awarded, 5 reps = 5 sec rest)
Lat Pulldown – 5
Sets, 1 x 25,20,15,10,5
Straight-Arm
Pulldown – 5 Sets, 1 x
5,10,15,20,25
(For
each rep performed 1 sec rest is awarded, 5 reps = 5 sec rest)
Weighted Sit-Up –
5 Sets, 1 x 25,20,15,10,5
Reverse Crunch–
5 Sets, 1 x 5,10,15,20,25
(For
each rep performed 1 sec rest is awarded, 5 reps = 5 sec rest)
Cardio –
Interval Training 15mins Total
With
a new exercise like the Bent-Over Dumbbell Lat Row,
which is very different to a standard bent-over row, it took us a few
warm up sets to really get into the movement and find our personal
triggers to aid our mind muscle connection. Looking to really pull up
through the elbows and squeeze and extending the lats repeatedly left
us with not much breath, an elevated heart rate and a wicked intro
for another awesome session!
Starting
the DTP set next, in the form of the Bent-Over Trap Row
was a very subtle yet substantial alteration that really put us
through our paces. Looking to recruit more of the rhomboids and upper
traps rather than the lats allowed us to work harder as we were using
fresh muscles, for myself however I have a relatively weak back,
which I think held me back (ironic). With the small amounts of rest
between each set there is no way it will ever get easier, from the
first set we both knew it was going to be a struggle, but if you want
to have a back that resembles barn doors then you have to work hard
for it. Remember-
It is easy to get lost, so always keep track of what it is that you
want to achieve and do everything you can to constantly push towards
that goal.
After
finishing our DTP set we pushed on with the Lat Pulldown
getting a really good amount of weight on the stack, this kept me
motivated as I was able to use some weights I had yet to try. Making
sure the bar was coming down to chin height was paramount for us, I
see a lot of people using less range than this and all it will mean
is that they will have very undeveloped muscles as well as
imbalanced, which will one day catch up with them. As the Lat
Pulldown utilises the biceps as
well as the lats it means going heavier on this exercise rather than
the Straight-Arm Pulldown
is easily achieved, so don't be scared get some weight on that stack.
The
next DTP exercise Straight-Arm Pulldown I
have to say was probably the hardest of the session. With the
incredible isolation of purely the lats it meant there was a constant
burn across the insertion point in the arm pit. My main focus through
this exercise was to pull down from the elbow rather than the hand.
Drawing down from the elbow creates a shorter leaver system for the
lat to work through, which means its more efficient with heavy weight
and/or fatigue, it also alleviates pressure unlike pulling down from
the hand which puts the should girdle through huge amounts of stress.
With
all of our back exercises done it was time to move onto some ab work,
as the back session was relatively short it meant we still had a good
amount of energy left to push out some really heavy weights on the
Weighted Sit-Ups and
as my partner and I are pretty competitive it meant we were
constantly battling to keep up with each other, which made it a bit
more fun. Then came the final round of DTP, this was pretty hardcore
as the small rest breaks start to creep up on you slightly, with a
searing burn coursing through my abdominals I was really starting to
flog towards the end of the last two sets. But with my partner there
to push me forward I dug deep and pulled it out of me, completing the
exercise with a massive sense of achievement I could now relax!
If
you are following this programme and have some questions, or you just
want some help and advise, send me a message at: mgonlinept@gmail.com
Hope you are all having a wicked Wednesday!
Happy Lifting,
Matt
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